MOBILITY
Complete crossover symetry program
SKILL/STAMINA
2 rounds for repetitions of:
2 minute Max rep Double Unders
1 minute rest
WOD
3 - 400m Run (40 seconds rest in between)
4 - 300m Run (30 seconds rest in between)
5 - 200m Run (20 seconds rest in between)
You should be 75% + on each run, around the same pace you would run to set a 1 mile personal best.